April 29, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…

-Lat Foam Roll
-Thoracic Spine Foam Roll
-Banded Front Rack Stretch

Followed by…

Individual Option:
Every 4 minutes, for 12 minutes:
5 Right Arm Kettlebell Presses
3 Right Arm Windmills
50 Foot Right Arm Overhead Carry
5 Left Arm Kettlebell Presses
3 Left Arm Windmills
50 Foot Left Arm Overhead Carry
15 Russian Kettlebell Swings
*Easy Bike or Row the remainder*

Team Option:
Every 4 minutes, for 12 minutes:
10 Worm Push Press
50 Foot Worm Overhead Carry
5 Worm Hang Cleans (right side)
5 Worm Hang Cleans (left side)
*Easy Bike or Row the remainder*

A.
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk

Sets 1-3: 2-3 reps @ 70-75%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-8: 1 rep @ 90+%

*Pause for 2 seconds in the receiving position of the first rep on sets 1-3.

B.
Five sets of:
5 Push Press @ 60-70%
Rest 2 minutes between sets

C.
Option A:
For total time:
400 Meter Run
15 Dumbbell Bench Press (90/60lbs)
10 Right Leg Single Leg Pistol Squats
10 Left Leg Single Leg Pistol Squats
30 Foot Handstand Walk*
Rest 3 minutes, then…
400 Meter Run
10 Dumbbell Bench Press (90/60lbs)
15 Right Leg Single Leg Pistol Squats
15 Left Leg Single Leg Pistol Squats
30 Foot Handstand Walk*
*Perform 1 pirouette every 10 feet (3 total).

Option B:
For total time:
400 Meter Run
20 Dumbbell Bench Press (60/40lbs)
10 Right Leg Single Leg Pistol Squats
10 Left Leg Single Leg Pistol Squats
30 Foot Handstand Walk OR 5 Wall Walks
Rest 3 minutes, then…
400 Meter Run
15 Dumbbell Bench Press (60/40lbs)
15 Right Leg Single Leg Pistol Squats
15 Left Leg Single Leg Pistol Squats
30 Foot Handstand Walk OR 5 Wall Walks

*See notes when selecting.

D.
For time:
150 Russian Twist (10/8lbs)
*Every break perform 25 V-Ups

Athlete Training Notes
Today’s workout is a spinoff of last year’s team semi-finals event. In that team members sprinted through one time. But, since this is training we want to make sure you’re getting plenty of work in for the day so we’re going to have you hit both versions of the team workout (2 teammates did one and 2 teammates did the other originally). There is also a secondary option that allows for a great workout for anyone that may not have their pirouettes yet or the 90/60lb dumbbells are a little above their current capabilities. Regardless of which option you pick we want to see you starting off with a brisk 400 meter run. It’s not a max sprint because you do have a challenging set of dumbbell bench afterwards that we’re looking for unbroken or at most 2 sets on, so run your race, not anyone elses on the 400’s. After the bench press you’ve got non-alternating single leg pistol squats on each leg. This one is tough so make sure you practice and get your balance down before starting the workout. Make sure you’re hitting full depth and lockout on each rep. Once you finish the reps on leg 1, move forward then begin leg 2. After that it’s on to the handstand walk course where top athletes will go unbroken but we just want you to go through it with no mistakes. So if that means you need to come down every 10 feet to set yourself up for success, go for it. Smooth and controlled on these, don’t rush them. Once you’re done with that you’ll get a 3 minute rest before flipping the reps and hitting less dumbbell bench but more single leg pistols. The second round through shouldn’t be much different from a strategy standpoint as the first. Obviously there will be more fatigue mixed in so again just make sure you’re going through this nice and smooth, running your race, not making mistakes and you’ll be solid!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Plyometrics
Three to Four sets of:
60-90 Second Banded Adductor (Lateral) March
Rest as needed

Followed by…

Four sets of:
20 Side Shuffles (10 Each Direction)
Rest as needed

*Set cones approximately 10-15 feet apart.

Followed by…

Ten reps of:
Max Height Vertical Box Jump x 1
Rest as needed between reps.

*You should aim to land with completely extended legs.

Strength Accessory
Three sets of:
8-10 Weighted Stationary Dips
Immediately followed by…
Max Non-Weighted Stationary Dips @ 1111 Tempo
Rest 60 seconds, then…
Max Wide Grip Strict Pull-Ups
Rest 2 minutes”

Monday Gymnastics Skills EMOM

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall Facing Strict Handstand Push-Ups
*Must come off the wall after each completed set.

Time Cap = 6 minutes

35-49:
For time:
10-8-6-4-2 reps of:
Wall Facing Strict Handstand Push-Ups
*Must come off the wall after each completed set.

Time Cap = 6 minutes

50-54:
For time:
6-5-4-3-2-1 reps of:
Wall Facing Strict Handstand Push-Ups
*Must come off the wall after each completed set.

Time Cap = 6 minutes

55+:
For time:
10-8-6-4-2 reps of:
Strict Handstand Push-Ups to 3″ riser
*Must come off the wall after each completed set

Monostructural
Eight sets of:
2 Minute Bike, Row, or Run @ Endurance Pace
1 Minute Bike, Row, or Run @ Flux Pace

*Endurance pace is something you could hold for 60+ minutes.
*Sets 1-4 of Flux Pace is Endurance Pace + 10% (use watts)
*Sets 5-8 of Flux Pace is Endurance Pace + 20% (use watts)

Example…

My endurance pace is 100 watts. For sets 1-4 of the 60 second flux pace my pace will be 110 watts. For sets 5-8 of the 60 second flux pace my pace will be 120 watts.

Additional Optional Worm Conditioning with Individual Option
Team of 4 Option:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 17-20/13-16 Calorie Echo or Assault Bike
Station 2: 8 Worm Hang Clean and Jerks
Station 3: 15 Burpee Over Worm
Station 4: 15 Synchronized GHD Sit-Ups OR Toes to Bar
Station 5: Rest

Individual Option:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 17-20/13-16 Calorie Echo or Assault Bike (55+: 13-16/7-10 cals)
Station 2: 10 Sandbag to Shoulder (100/70lbs; 45-54: 5 reps; 55+: 70/50 lbs)
Station 3: 15 Burpee Over Sandbag (55+: 12 reps)
Station 4: 15 GHD Sit-Ups OR Toes to Bar (55+: 12 reps of either)
Station 5: Rest